Warm-up (500) 200 swim/ 50 Kick (repeat) Set (800) 4 x 100 on 1:45 ...25 drill/25 swim ...IM order 4 x 100 free on 1:30 Set (1500) 3 rounds 4 x 25 build on :30 3 x 50 ez on 1:00 2 x 75 fast on 1:00 1 x 100 ez on 2:00 Set (200) 8 x 25 ...odd Sprint on :20 ...even ez on :40 Cool-down (200) 200 EZ |